More About Heart Rate Monitoring

A while ago I wrote about heart rate monitors (HRM). Now when you have it, just how do we train with it? HRM show the effort at which we train and there are five zones of training with different intensities.
1. The Moderate Activity Zone
    HR is 50-60% of Max HR. You are not running at full speed, training in this zone will indeed increase your speed and strenght. Your body is going to be getting into shape by burning a higher blend of fat calories than carbohydrate calories for its fuel. You can run "long, slow distances" in this zone.
 
2.Weight Management Zone
   HR is 60-70% of Max HR. At this level, you will strenghten your heart and give it the opportunity to work at its optimum level. Training at this level will work your heart hard enough for it to get stronger and be ready for a steady, pain-free, moderate pace.
 
3.The Aerobic Zone
   HR is 70-80% of Max HR.  Training your respiratory system is what increases your endurance. If you are able to jog a mile in this zone in 10 min., in few weeks you should be able to jog the same distance in less time in the same zone. If you wan to be fitter, faster and stronger, train in this zone.
 
4. The Anaerobic Treshold Tone
    HR is 80-90% of Max HR. The discription of the training in this zone would be "hard". The benefits of exercising in the anaerobic treshold zone are primarily for those who are interested  in high performance training.
 
5.The Red Line Zone
    HR is 90-100% of Max HR. You should train in this zone only if you are very fit. It means "puting pedal to the metal" and run at full speed for brief period of time. The description of training in this zone can be quit colourful and full of expletives :).  It feels as if you can't breathe enough oxygen and that you heart wants to jump out of your chest. This training increases your speed.
 
Happy training!
Christian Heno, Owner
Zenergie Holistic Health and Fitness Studio